The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess

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Penguin, Dec 26, 2008 - Health & Fitness - 272 pages
11 Reviews
In The New Rules of Lifting for Women, authors Lou Schuler, Cassandra Forsythe and Alwyn Cosgrove present a comprehensive strength, conditioning and nutrition plan destined to revolutionize the way women work out. All the latest studies prove that strength training, not aerobics, provides the key to losing fat and building a fit, strong body. This book refutes the misconception that women will "bulk up" if they lift heavy weights. Nonsense! It's tough enough for men to pack on muscle, and they have much more of the hormone necessary to build muscle: natural testosterone. Muscles need to be strengthened to achieve a lean, healthy look. Properly conditioned muscles increase metabolism and promote weight loss -- it's that simple. The program demands that women put down the "Barbie" weights, step away from the treadmill and begin a strength and conditioning regime for the natural athlete in every woman. The New Rules of Lifting for Women will change the way women see fitness, nutrition and their own bodies.
 

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LibraryThing Review

User Review  - MichelleCH - LibraryThing

An excellent guide to strength training and nutrition for women backed by science and research. It's easy to read and tongue-in-cheek which I appreciate. Highly recommend it for women looking to get stronger and that want to step away from the "barbie" weights. Read full review

Excellent resource

User Review  - katiedlc - Overstock.com

I have several books on fitness and this one is really well laid out. I also happen to like that its not all girly and he presents the information very clear and concisely. Has some excellent workouts near the end. I have other books with better menunutritional tricks but his is adequate. Read full review

Contents

NEW RULE 7 Muscles in men and women are essentially identical
WHATS GOOD FOR THE GANDER
BIG GIRLS SMALL FIBERS
THE BETTER HALF
NEW RULE 10 Endurance exercise is an option not a necessity for fat loss
NEW RULE 11 Aerobics doesnt mean what you think it means
KILLER CALORIES
BURN MORE CALORIES WHILE YOU SLEEP
THE POWER OF PERTURBATION
A DECENT INTERVAL
NEW RULE 12 Calorie restriction is the worst idea ever
THE HARD WAY
NEW RULE 13 Traditional weightloss advice is fatally flawed
NEW RULE 14 To reach your goals you may need to eat more
NEW RULE 15 On balance a balanced macro diet is best
NEW RULE 16 Protein is the queen of macronutrients
NEW RULE 17 More meals are better than fewer
FAT OUT OF HELL
CARB BLANCHE
MUSCLE CHOW
LIQUOR IS QUICKER
THE STARTING LINE
THE FIRST CUT
INTRODUCING THE MEAL PLANS
DINNER
SAMPLE FULLDAY MEAL PLANS
NEW RULE 18 Dont do programs designed for someone elses needs
OBJECTS IN THE MIRROR
NEW RULE 19 You dont need to isolate small muscles to make them bigger and stronger
TWISTED FATE
NEW RULE 20 Every exercise is a core exercise
DREAD NECK
ALPHA QUADS
HOW MUCH WEIGHT TO USE?
KEEPING A TRAINING LOG
THE WORKOUTS
SQUAT
DEADLIFT
STEPUP AND LUNGE
COMBINATION UPPERBODYLOWERBODY EXERCISES
PRESSING EXERCISES
PUSHUP VARIATIONS
PULLING EXERCISES
CORE EXERCISES
PLANK EXERCISES
HIP FLEXION EXERCISES
SWISSBALL CRUNCH VARIATIONS
LATERAL FLEXION EXERCISES
TWISTING EXERCISES
BACKEXTENSION EXERCISES
BODYWEIGHT MATRIX
ENDURANCE EXERCISE
SPINNING BOOT CAMP KICKBOXING AND SPORTSPECIFIC CLASSES
SUPPLEMENTAL STRENGTH TRAINING
HIKING BACKPACKING HEAVYDUTY LANDSCAPING OR HOME REMODELING
DIMINISHING RETURNS
NEW RULE 21 The biggest blocks to your success could be the ones youve erected
Chapter 1
Chapter 3
Chapter 4
Chapter 5
Chapter 7
Chapter 8
Chapter 11
Chapter 12
Copyright

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About the author (2008)

Lou Schuler is a National Magazine Award-winning journalist, a certified strength and conditioning specialist, the author of popular diet and strength-training books, and a dedicated blogger. He has written and edited Men's Fitness, Men's Health, Men's Health Muscle, Men's Journal, and other magazines. Alwyn Cosgrove is co-owner, with his wife Rachel, of Results Fitness in Newhall, California. He is a professional member of the National Academy of Sports Medicine and the American College of Sports Medicine, among other organizations, and is a frequent contributor to a variety of magazines, including Men's Health and Men's Fitness. Cassandra Forsythe, M.S., is a doctoral student at the University of Connecticut, studying exercise science and nutrition. She is an expert consultant for fitness and nutrition media, including Men's Health, Fitness Rx for Her, and Fitness Rx for Him.

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